🩻Did you know that more than 1 in 2 women age 50+ have osteopenia(1)? Osteopenia is characterized by a reduction of bone mass when bone breakdown exceeds bone building and is the precursor for osteoporosis. Learn more about your bone health risk factors here.
🥛To support bone health at any age, adequate nutrition is key. In addition to ensuring you are eating enough for your activity level, consuming adequate carbohydrates and supplementing Vitamin D if directed, here are five nutrients you need to support bone health:
- Calcium helps to build healthy bones.
- Magnesium works with Vitamin D to ensure calcium ends up in the bones.
- Phosphorus from whole food sources works with calcium to build bones.
- Potassium prevents bone loss.
- Vitamin A from plant-based sources helps to build healthy bones.
🧾Our September pack was designed by registered dieticians and contains 20 recipes high in these nutrients to help you refresh your meal plans & to keep your bones strong. Adequate intakes of these nutrients, combined with resistance training, can help you build and maintain healthy bones over a lifetime.
🍎Ready for fall? Check out our Creamy Apple Pie Smoothie, a great option for a post-workout (& makes great use of those fresh picked apples) or prep a batch of the 🍁Maple Tahini Dressing and drizzle on proteins, grains or roasted veg. Soooo good. Enjoy!
Download the new recipe pack today (login required). Note: With the launch of the new website, the login password for the client portal has changed. If you’d like to continue to access the monthly recipe packs (and have not already done so), please reach out to request access.
References
(1) Johns Hopkins Arthritis Center. (2019). Osteoporosis information. https://www.hopkinsarthritis.org/arthritis-info/osteoporosis-info